Push Ups Between Benches (Push Up)

How to do the Push Ups Between Benches (Push Up)

Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as low as you can go. Slowly return your body to the starting point.

What's so great about doing pushups between benches?
You can easily add weight using a dip belt hang down and attaching a dumbbell.

Pushup between Benches Spotter Information:
Stand beside the participant and encourage them to keep going.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Compound
  • Bench
  • Anterior Deltoid,Front Shoulder
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
76.4 lbs12.9 122.8 lbs

What is a good starting weight?

Based on an average weight lifted of 76.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 38 lbs and aim for 12-15 reps.


Workouts Plans with Push Ups Between Benches (Push Up)

Purpose Type Level
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.